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Shoulders · Smith Machine
Smith Machine Shoulder Press
Smith Machine Shoulder Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps, upper chest and upper back assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Triceps · Triceps Brachii
- Upper Chest · Clavicular Head
- Upper Back · Trapezius
How to do Smith Machine Shoulder Press
- Position an adjustable bench under the Smith machine and set it to a vertical position. Adjust the barbell to your shoulder height.
- Sit on the bench with your back straight and feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Unrack the barbell and press it upward until your arms are fully extended above your head.
- Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.
Form tips
- Ensure your back remains flat against the bench throughout the movement.
- Focus on using your shoulder muscles to press the weight, avoiding excessive strain on your neck.
- Keep your elbows slightly bent at the top to avoid straining your elbow joints.
Smith Machine Shoulder Press alternatives
More delts exercises
Smith Machine Shoulder Press FAQ
What muscles does Smith Machine Shoulder Press work?
Smith Machine Shoulder Press mainly works the delts in the shoulders (Deltoids). The triceps, upper chest and upper back work as secondary muscles.
What equipment do you need for Smith Machine Shoulder Press?
You need a smith machine.
How many sets and reps of Smith Machine Shoulder Press should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Smith Machine Shoulder Press good for beginners?
Yes. Smith Machine Shoulder Press is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Smith Machine Shoulder Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Smith Machine Shoulder Press?
Other exercises for the delts include Dumbbell Alternate Shoulder Press, Standing Shoulder Press Dumbbell, Weighted Standing Shoulder Press With Plate and Barbell Standing Shoulder Press.
For developers
Use Smith Machine Shoulder Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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